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How to Have Fab Abs

Dear Laura,

Hi, I am trying to get a firm, tight stomach. I have been doing the basic crunches, but I'm not seeing a great outcome. Any tips?

Blake - Dallas, TX

Dear Blake, Firm abdominals is a wonderful goal. Not only will you aesthetically look better, your back will thank you as well. Firm abs allow for the back muscles to not be overtaxed, which could lead to temporary or permanent back problems.

So, why is your stomach area not responding to your hard work? Here are a few things to think about:

A. Execution of moves. Are you doing your abdominal exercises properly? If you've decided that wedging your toes underneath the sofa and doing fast crunches is the way to go, you may very well be wasting your time...if indeed you are not doing the move properly. People that use this technique get muscle groups in the thighs and hip area involved and possibly even in the back area. What happens if all these other muscle groups get involved? Zilch in the abdominal area.

Three variations I recommend without the aid of an abdominal machine or apparatus:

1. Place your feet flat on the floor, knees bent, hands behind the head. Focus your eyes toward the ceiling and simply do small lifts, exhaling as you do so. You may also lift your legs off of the floor and cross your legs at the ankles, making sure your legs are perpendicular to your hips, avoiding added strain on your back.

2. Again, place your feet flat on the floor, hands behind the head. This time lift your upper body towards your knees and exhale as you lift. Repeat this move 5 to 10 times. Then, an added extra bonus, stay in the elevated position and "pulse" towards your thighs. Repeat this series 2 to 3 times to start. Work up to 5 repetitions of this series.

3. This is my most controversial recommendation, although after years of teaching group exercise classes and personal clients, I feel it can be extremely effective for toning up the abs. Lay on the floor, knees bent, but this time extend your feet further away from your buttocks, placing the backs of your heels on the floor, toes up, as "if" you were pushing the bottoms of your feet against a wall. Anchor your heels into the floor. Try the two variations above in this same position, making sure your back NEVER raises off of the floor. Now, reach and place each of your hands on the outside of each thigh, and grab onto your leg. (If you cannot do this yet, simply "reach" for them, arms extended). Now, raise your upper body by pulling your self up higher than you normally would with simple lifts, keeping your lower back pressed to the floor. Once elevated, simply pulse in this position, either slow or fast. This is a fantastic move, IF you get it right!